A half marathon in 90 days
Thirteen weeks to race day, the week's plan at the top of every week with the sessions, energy, runs, strength, rest and sleep; the plan, long runs and a race day checklist at the front.
Runners who can already run a 5K and want 13.1 miles.
Order as is goes straight to the order form, where you choose the days, binding and address and see the price before you pay. Change it first opens the whole book in the editor. No account needed for either.
Front pages
Thirteen weeks' plan to tick off, why, where you start and finish, days done, before you start, long runs and a race day checklist.
- The Plan (tracker)The Plan: Week 1. Three easy runs; long 3 mi; Week 2. Three easy runs; long 4 mi; Week 3. Strides once; long 5 mi; Week 4. Easier week; long 4 mi; Week 5. Tempo 15 min; long 6 mi; Week 6. Tempo 20 min; long 7 mi; Week 7. Six hill repeats; long 8 mi; Week 8. Easier week; long 6 mi; Week 9. Tempo 25 min; long 9 mi; Week 10. Eight hill repeats; long 10 mi; Week 11. Tempo 30 min; long 11 mi; Week 12. Easier week; long 6 mi; and Week 13. Race week, run 13.1 miles, a row each, marked across the days.
- Why I'm Doing This (note box)A box headed Why I'm Doing This, ruled with lines, to write in.
- At the Start (questions)At the Start: my longest run and My 5K time, with lines to answer.
- At the End (questions)At the End: my finish time and what I'd tell myself at week one, with lines to answer.
- Days Done (90-Day Sprint)Ninety days marked in tens, for a goal that needs a quarter of a year.
- Before You Start (Text block)Text you set once, printed on every page it repeats on, such as a passage or a rule to keep in view.
- Long Runs (table)A table headed Long Runs, with columns for week, distance, time and how it felt.
- Race Day (tracker)Race Day: bib and pins, shoes you've run in, water and something to eat, watch charged and where to meet after, a row each, marked across the days.
Every week
The week's plan, sessions to tick each day, energy, how your body feels, runs, strength, rest days and sleep.
- Week 1 of 13 (challenge-step)
- Weekly Workout PlanPlan the week's training by type, such as strength, cardio and mobility, and tick each day off as you do it.
- Energy ChartMark your energy each day of the week, from three lightning bolts down to an empty one.
- How My Body Feels (note box)A box headed How My Body Feels, ruled with lines, to write in.
- Run LogEach run's date, distance, time and pace, and how it felt.
- Strength (Workout Log)Each exercise with its sets, reps and weight, so the next session can build on this one.
- Rest DaysMark rest days and active rest across the week, so recovery gets planned like training.
- Sleep LogEach night in one row: when you went to bed, when you woke, the hours, and how well you slept.
The whole book, laid out.
Every page dated and ready to print at home or as a bound book. Move, resize or take out anything, and Memari lays out every page after.